What are Empty Calories?
By Lizzie Streit, MS, RDN, LD
The foods you eat all provide energy in the form of calories. However, not all calories are created equal from a nutritional perspective.
Some foods contain “empty calories” and offer little to no benefits besides a short-lived boost in energy. Keep reading to learn more about these foods and what to eat instead.
Foods with Empty Calories
Empty calories is a term used for foods that mostly provide calories from sugar and/or fat and lack vitamins, minerals, fiber, and other healthful compounds.
The following foods are considered sources of empty calories:
Sugar-sweetened beverages, including sodas, fruit drinks, and sport drinks
Ice cream
Sugary dairy products, such as sweetened yogurts
Baked goods like cakes and cookies
Candy
Sugary coffee drinks
Fried and fast foods, including French fries, loaded pizzas, and milkshakes
Processed meats, including hot dogs
Sugary cereals
Chips and salty snacks like pretzels and crackers
Frozen entrees and other frozen snack foods, such as pizza rolls and mozzarella sticks
These foods all tend to be high in calories, meaning they can provide a quick boost of energy. However, they don’t offer much beyond calories, saturated fat, added sugar, or sodium. They’re mostly poor sources of vitamins and minerals, or at least don’t contain a variety of them, and tend to be low in dietary fiber.
Clearly, foods with empty calories aren’t the best choices when putting together a weight loss meal plan or trying to eat healthy. That being said, these foods may be a source of joy or comfort or serve another purpose in certain circumstances. Enjoying foods on the above list from time to time can still be part of balanced eating, especially if you incorporate healthier choices the majority of the time.
Healthier Choices
There are many alternatives to foods with empty calories that offer more nutrients and benefits. Fruits, vegetables, legumes, nuts and seeds, and lean animal products provide energy while also contributing vitamins, minerals, healthy fats, dietary fiber, and/or health-promoting compounds.
Here are some nutritious swaps for common empty calorie foods:
Plain seltzer water with a splash of juice instead of sodas
Frozen Greek yogurt bark with fruit in place of ice cream
Homemade baked sweet potato fries instead of fast food French fries
Energy balls with oats, nut butter, and dried fruit in place of candy
Chips or crackers made with seeds, nuts, legumes, or whole grains instead of classic potato chips or refined wheat crackers
Smoothies with greens, frozen fruit, and yogurt in place of milkshakes
Oatmeal or overnight oats with fruit in lieu of cereals
Veggie-loaded homemade pizza on thin crust instead of fast food pizza
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